ProneIntermediate
Extended Prone Reach
Salamba Bhujangasana Variation
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About This Pose
Extended Prone Reach takes the basic prone arm reach into a fuller expression by extending both arms forward while lifting them off the floor along with the chest. This pose demands greater back strength and creates a longer line of extension through the entire body. It builds the muscular engagement needed for more advanced backbends and strengthens the entire posterior chain.
Step-by-Step Instructions
- 1
Begin in Sphinx Pose
- 2
Extend arms forward on mat
- 3
Lift chest slightly higher
- 4
Reach through fingertips
- 5
Keep pelvis grounded
- 6
Hold with steady breath
Alignment Cues
- Lengthen through fingertips
- Keep shoulders down from ears
- Engage core gently
- Ground pelvis firmly
Benefits
- Builds back strength
- Creates full-body extension
- Engages posterior chain
- Improves posture
- Prepares for advanced poses
- Enhances body awareness
Modifications
- Use block under chest
- Keep arms closer
Variations
- With alternating reaches
- With leg lifts
Cautions & Contraindications
Cautions
- Avoid overextension
- Engage core for support
Avoid this pose if you have:
- Shoulder pain
- Lower back injury
Quick Facts
Primary Focus
spineSecondary Focus
shoulders
Suggested Hold
30 seconds
Tags
pronebackbendshouldersintermediate
Equipment
yoga mat
